top of page

Week of July 5, 2021

Apologies!


Wednesday

A. Front Squat x4x5@85%

B1. Barbell Bent Over Rowx5x4

B2. Backwards Sled Drag-100 FTx4


8 rounds

100 M Run

8 DB walking lunge steps

3 Bar Muscle up-No muscle up?, Do 3 strict pull ups/3 strict ring dips (beginner: 3 bar asst pull up/3 push ups)

Rest 30 after each round



Thursday

A1. Clean with 2 second pause at knee@75%x2x4

A2. Tempo Strict pull up-aim for 5 second hang/5 second pull/5 second over bar/5 second descentx1x4

20 minute amrap

40/30 cal row

50 DU/100 Singles

30 pull ups

30/20 cal on AB


Friday

A. Back Squat x4x5@85%

B.

3 sets

5 kick up to HS

15 tuck ups

10 side plank ups/side

15 arch ups

15 hollow rocks

30 heel touches


7 minute amrap

3 box jumps-HIGH

6 T2B

9 Wall Ball

(rest 3 minutes)

7 minute amrap

3 Hang Power Clean

6 Front Squats

9 box jumps-standard height



Saturday

1 hand over hand sled rotating


AMRAP?

Other teams work through-one partner holds a sandbag throughout the workout

50 M Lunge

350 M Run

10 DB Squats

20/10 Cal AB

100 M Lunge

500 M Run

20 DB Squats

30/20 Cal AB

150 M Lunge

650 M Run

30 DB Squats

40/30 Cal AB


Sunday

30 minutes slow and controlled

40 double unders

2 TGU right arm

4 Strict Pull ups

2 TGU left arm

4 strict pull ups

20 cal row

80 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page